Curtsy Lunge (Dumbbell)
The Dumbbell Curtsy Lunge is a dynamic lower-body exercise that targets the glutes and quadriceps by crossing one leg behind the other in a diagonal step. This movement pattern specifically emphasizes the gluteus medius and inner thighs while improving hip mobility and core stability.
Because the Curtsy Lunge involves a rotational component that places unique stress on the hips and knees, proper recovery is vital. The AI analyzes your recent leg volume and recovery metrics to determine if your stabilizers are fresh enough to perform this complex movement safely. If your daily readiness score detects high fatigue or reduced coordination, the app may suggest adjusting the load or volume to prevent form breakdown, ensuring you target the glutes without risking joint strain.
Form Cues
- Stand tall and step one leg diagonally behind the other
- Keep your hips square and facing forward like headlights
- Lower your back knee until it hovers just above the floor
- Drive firmly through your front heel to stand up
- Keep your chest upright and core braced throughout
- Don't let your front knee collapse inward
- Don't rotate your hips or torso toward the back leg
- Don't step so far back that you lose balance
- Don't allow your front heel to lift off the ground
- Don't rush the lowering phase of the movement
Common Mistakes
- Twisting the pelvis during the step
- Allowing the front knee to cave in
- Taking a step that is too short
- Rounding the upper back
- Bouncing off the back knee
Muscles Worked
While this exercise builds strength in the quadriceps and gluteus maximus like a standard lunge, the diagonal step pattern places significantly higher demand on the gluteus medius and minimus. This lateral engagement helps sculpt the side of the hip and strengthens the adductors (inner thighs), providing a comprehensive lower-body workout.
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